go freakin heavy or go freakin home

Thursday, June 4, 2015

Power

The power while dieting tends to decrease, but if you optimize your weigh training program (appropriate volume,frequency and intensity) the power will barely go down......if will. I personally note a cc 3-5% decrease. This year example:

ATG Squat: (I do not know for the low bar squat, because I didn't do it a lot in offseason, few weeks ago I did it 2 x 140 kg)
-offseason 3 x 125 kg
-3 weeks out 3 x 120 kg


Bench press (poor bench this year)
-offseason 3x3x107 kg
-3 weeks out 3x3x105 kg


Sumo deadlift:
-No difference - I rarely go to 100% in this lift, even in the offseason, I pulled 2 x 200kg few weeks ago, similar weight I pulled in winter

In other assistance work, I do not notice much change in weights....I do better the chin-ups now, because I weight 7-8 kg less, that's sure:))

The most important thing to look after in training on a diet is the total volume (expecially in the power / volume days and in compound movements)and to listen very carefully to your body. Don't be a fool, and do things like 15-20 repetitions every workout, short rest periods,......The golden rule is: what makes the best for muscle growth, will do the best to maintain em' !!

My weight dropdown from april, my max weight this year was around 83 kg @ 8-10% bf

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